Kufuneka wenze ntoni ngokuchasene nokulala xa ukhulelwe

Umxholo

• Ulwa njani nokungalali xa ukhulelwe
• Kutheni le nto kubakho ukuqaqanjelwa sisisu xa ukhulelwe?

Ukuthintela ukulala ngexesha lokukhulelwa, kuyacetyiswa ukuba owasetyhini okhulelweyo aphephe ukuhlala kwindawo ezinengxolo eqaqambileyo ebusuku, enze izinto ezikhuthaza ukuphumla, ezinje ngeYoga okanye ukucamngca, kwaye ulale yonke imihla ngaxeshanye ukwenza indlela yokulala, leyo iququzelela ukuphumla komzimba.

Ukuphuthelwa kokukhulelwa kuxhaphake kakhulu kwikota yesithathu yokukhulelwa ngenxa yotshintsho lwehomoni, nangona kunjalo isisu sele sikhulu kwaye kukho ukungonwabi kunye nobunzima ekufumaneni indawo entle ngexesha lokulala, umzekelo, kunokubangela ukulala.

Ulwa njani nokungalali xa ukhulelwe

Ukulwa nokungalali xa ukhulelwe, nto leyo exhaphake kakhulu kwitrimester yesithathu yokukhulelwa, kuyacetyiswa ukuba umfazi athathe ezinye imikhwa, ezinje:

• Kuphephe ukulala emini, nokuba udiniwe kwaye ulele, njengoko oku kungakhokelela okanye kubenze bangalali ebusuku;
• Xoka ngexesha elifanayo yonke imihla ukwenza inkqubo yokulala eya kuthi iququzelele ukuphumla komzimba;
• Ukulala ngecala lakho, ngokukhethekileyo, ukubeka umqamelo phakathi kwemilenze kunye nokuxhasa intamo kwenye umqamelo, njengoko ukulala xa ukhulelwe kudla ngokubangelwa kukuba umfazi okhulelweyo uzama ukufumana indawo efanelekileyo yokulala;
• Ukuziqhelanisa neYoga okanye ukucamngca ukuthomalalisa umzimba, kuba ixhala, elihlala likhona xa ukhulelwe, sesinye sezizathu zokungalali xa ukhulelwe;
• Yiba nesidlo sakho sokugqibela ubuncinci iyure e-1 ngaphambili ukungqengqa, ukukhetha ukutya okuthanda ukulala, njengobisi, irayisi okanye iibhanana, umzekelo ukunqanda ukutya ekunzima ukwetyisa, njengokutya okune-spicy, iicondiments okanye ukutya okuqhotsiweyo, umzekelo, njengokutya oku kutya ukukhuthaza kunye nokuthintela ukungeniswa kokulala;
• Ukuhlamba ngamanzi ashushu ngaphambi kokulala ukuphumla umzimba;
• Kuphephe ukuhamba rhoqo kwindawo ezinengxolo eqaqambileyo ebusuku, ezinjengeevenkile ezinkulu;
• Kuphephe ukubukela umabonwakude, ukuba sekhompyutheni okanye kwiselfowuni emva kwesidlo sangokuhlwa ukungavuseleli ingqondo;
• Sela iti epholileyo, ezinje nge-balm yeelamuni okanye iti ye-chamomile, umzekelo, okanye incindi yeziqhamo enomdla kwimizuzu engama-30 ngaphambi kokuba ulale ukuze uphumle umzimba wakho kwaye uncede ukukhuthaza ukulala;
• Sebenzisa umqamelo omncinci we-lavender ezinokufudunyezwa kwimicrowave kwaye zihlala zilala kufutshane nobuso okanye zibeke malunga nama-5 amathontsi e-lavender e-oyile ebalulekileyo kumqamelo, njengoko i-lavender inciphisa ubuthongo, inceda ukunciphisa ukulala.

Ukongeza, kubalulekile ukuba abasetyhini babe nemikhwa yokutya esempilweni kunye nokwenza umthambo njengoko kucetyiswa yingcali yokubelekisa, kuba ngale ndlela kunokwenzeka ukuba ulwe nokungalali kakuhle. Ukuphuthelwa ngexesha lokukhulelwa kunokunyangwa ngamayeza, nangona kunjalo, ukusetyenziswa kwayo kufuneka kwenziwe kuphela phantsi kwesikhokelo sengcali yokubeleka ehamba nokukhulelwa.

Kutheni le nto kubakho ukuqaqanjelwa sisisu xa ukhulelwe?

Ukuphuthelwa xa ukhulelwe kunxulumene ngokusondeleyo notshintsho lwehomoni olwenzeka ngexesha lokukhulelwa, kwaye ke kuthathwa njengesiqhelo. Kwikota yokuqala yokuqala kunqabile ukuba abantu basetyhini baphuthelwe, nangona kunjalo oku kunokwenzeka ngenxa yoxinzelelo oluveliswe kukukhulelwa.

Ukuphuthelwa kuxhaphake kakhulu kwikota yesithathu, njengoko isixa seehomoni ezijikelezayo sele sitshintshiwe, ukongeza kwinto yokuba isisu sikhulu, kunokubakho iintlungu kunye nobunzima bokufumana indawo yokulala kamnandi, nokungalali.

Nangona ukungalali ngexesha lokukhulelwa kungalimazi ukukhula komntwana, kunokuba yingozi kwimpilo yowasetyhini okhulelweyo, ekufuneka alale ubuncinci iiyure ezisi-8 ngemini, njengoko umfazi okhulelweyo olala iiyure ezingonelanga aya kuziva elele ngakumbi emini, kunzima ukugxila kwaye ukucaphuka, okuchaphazela impilo-ntle yakho kunye nokudala uxinzelelo kunye noxinzelelo olwenza ukuqaqanjelwa sisifo kube kubi. Funda kabanzi malunga nokulala xa ukhulelwe.